2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

5.27.2017

CrossFit San Ramon – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
DO THIS FIRST – then the push press

Push Press (4×5 70%)


5.26.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (AMRAP – Rounds and Reps)

25 min amrap

hill 600

30 wall balls 10/8

30 KB Swing 26/18

30 Sit Ups

hill 600

30 Sit Ups

30 KB Swing

30 WB


5.26.2017

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

Hill 600

30 Wall Ball 20/14

30 KB Swing 53/35

30 V-Ups

Hill 600

30 V Up

30 KB Swing

30 Wall Ball


5.25.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Back Squat (go light to a box 7×5)

Accessory Work

5 rounds

10 seated dumbbell press 15/10

10 Burpees

10 Push Ups on the knees

Speed

3 times

400 meter run

rest as needed between runs


5.25.2017

CrossFit San Ramon – CrossFit

The CrossFit Total (Total Weight)

Lurong Total (AMRAP – Reps)

2 min max Deadlift

Deadlift 275/175 (rx+) 185/115 (rx)

95/65 Scaled – see sheet for masters and Masters + weights

1 min rest

2 min max Back Squat from the rack 225/145 (rx+), 135/85 (rx) 45/35 scaled

1 min rest

2 min Shoulder to overhead (can’t use a rack) 185/115 (rx+), 95/65 (rx) 45/35 scaled

Bonus Abs

finished early? Then do

30-25-20-15-10

Sit Ups

Air Squats


5.24.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Accessory Work

same as crossfit class

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Anchored toes to bar

burpees

wall balls 10/8


5.24.2017

CrossFit San Ramon – CrossFit

Accessory Work

3×10 or 3×15 each

back ext

hollow rocks

push ups

Bulgarian split squat

ring row

400m Run (Time)

Max Effort 400m Run
1 min rest

then do it again

400m Run (Time)

Max Effort 400m Run
1 min rest

then do it again….

400m Run (Time)

Max Effort 400m Run
Last one 🙂

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

DB Clusters 30/20 50/35 (rx+)